Three Mindfulness Practices You Can Do From Anywhere
Written by Alex Caron, LPC Associate
Reviewed by Chelsea Fielder-Jenks, LPC Supervisor
Mindfulness is one of the most effective tools in regulating your body's sympathetic nervous system (the system responsible for our “fight, flight, or freeze” response) and stimulating the parasympathetic nervous system (the system responsible for our “rest-and-digest” or relaxation response).
When life becomes overwhelming or unmanageable, you enter a state of hyperarousal as the body’s “fight, flight, or freeze” response is activated. Physiological changes start to happen in which we naturally tend to take short, shallow, and quick breathes. As a result, our sympathetic nervous system is set into overdrive, increasing anxiety, stress, and uncomfortable physical sensations. Mindfulness practices can assist in intentionally engaging the parasympathetic nervous system, bringing awareness to your body’s biological processes, and returning to the present moment..
Research shows there are many benefits in implementing these small practices in your daily life, including:
Decreased stress levels
Improved sleep patterns
Increased emotional regulation
Decreased anxiety and rumination
Enhanced relationships
Improved self-compassion
Below are three, easily accessible mindfulness practices.
Boxed Breathing
To start simply get into a comfortable position, you can be sitting, standing, or laying down – it doesn’t matter. Place one hand on your belly and the other on your chest. As you inhale slowly, you should feel your stomach rise while the chest and shoulders remain neutral. This is also referred to as diaphragmatic breathing.
Step 1: Inhale through your nose while counting slowly to 4
Step 2: Hold breath for 4 slow counts
Step 3: Exhale through your mouth for 4 slow counts
Step 4: Repeat steps one to three 4 times or until you feel re-grounded
Observe with “5-4-3-2-1”
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Then take 1 slow, mindful breath
Progressive Muscle Relaxation
Sit or lie down in a comfortable position, depending on where you are. For each body part listed below, tense your muscles tightly for 10 seconds and then release. Pay attention to each part of your body, approaching it with kindness and neutrality.
Feet: curl your toes inward toward the soles of your feet, then release them
Lower leg: point or flex your feet upwards, then let them relax
Upper leg: squeeze both thighs tightly, feeling your muscles tighten, then release
Torso: draw in a deep breath allowing your belly to fully expand, then exhale fully
Back: push your shoulder blades back and toward each other, then release them
Shoulders: life shoulders toward your ears, then relax
Arms: tense your elbows toward your body, then release them
Hands: make firsts by curling fingers, holding tightly, then release them
Face: scrunch up your facial features together, then relax
Body: squeeze all muscles in your body until you feel tension throughout, then relax
Further Reading
If you’re interested in learning more about mindfulness, check out the following readings:
The Mindful Path to Self-Compassion by Christopher K Germer, Ph.D
Wherever You Go There You Are by Jon Kabat-Zinn